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The Sultan Of Russian Swings

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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 10th of July.

    Warm up, tall PS x 2, dip PS x 2, mid thigh PS x 2,
    Bar x 2 sets
    30kg x 2 sets.

    Power Snatch,
    30kg x 2
    40kg x 2 x 2
    46kg x 10 x 1, 1 minute rest between sets.

    Power Clean + J

    Warm up, tall power clean x 2, mid thigh power clean x 2
    Bar x 2 sets
    30kg x 2 sets
    40kg x 1 set.

    P Clean + J
    40kg x 2
    50kg x 2
    60kg x 10 x 1, 1 minute rest between sets.

    Front Squat.
    Bar x 5
    40kg x 3
    60kg x 2
    75kg x 3 x 1


    GHD sit ups x 8
    Rope climbs x 3
    3 rounds.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 12th of July.

    Bit of craic in the gym today, we had a competition to see who could hit 6 doubles @ 80%, I got 11/12.

    Snatch warm up
    Above knee muscle snatch x 3, OHS x 3, heaving snatch balance x 3, 4 sets.

    Snatch Balance
    Bar x 3
    40kg x 3
    50kg x 2
    60kg x 4 x 1

    Snatch
    Bar x 4
    40kg x 2 x 2
    50kg x 2
    52kg x 6 x 2, missed the second snatch, rushed it.

    Clean warm up
    Tall clean x 3, dip clean x 3, hang clean x 3,
    Bar x 3 sets
    30kg x 2 sets.

    Clean and Jerk HS
    40kg x 3 x 2
    50kg x 2
    60kg x 2
    70kg x 1
    77kg x 1
    80kg x 1
    83kg x 1
    87kg, miss, this was a PR attempt, cleaned it but just missed the jerk.
    87kg, miss, got stuck in the hole.
    67kg x 3 x 1, on the first rep I got a big cheer from the rest of the gym, they thought I still had 87kg on the bar :pac:

    Back squat HS
    Bar x 5
    40kg x 3
    60kg x 2
    80kg x 1
    100kg x 1
    110kg x 1
    115kg x 1
    97kg x 2 x 2.

    Training went well today, snatches and c+j's felt good, looking forward to Leinsters next week.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 14th of July.

    Snatch warm up
    Muscle snatch, tall snatch, dip snatch,
    Bar 3+3+3 x 3 sets

    Muscle snatch, dip snatch, hang snatch,
    30kg 2+2+2 x 3 sets.

    Snatch
    30kg x 3 x 3
    40kg x 3 x 2
    48kg x 2
    53kg x 7 x 1, 2 minutes rest between sets.

    Clean warm up.
    Muscle clean, tall clean, hang clean,
    Bar 3+3+3 x 3
    30kg 2+2+2 x 3

    Clean + Jerk,
    40kg x 3 x 2
    50kg x 2 x 2
    60kg x 2
    70kg x 7 x 1, 2 minutes rest.

    Back squat @ 20x1
    Bar x 5
    40kg x 3
    60kg x 2
    80kg x 6 x 2, 2 minutes rest.

    Clean pull
    78kg x 6 x 2


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 15th of July.

    Muscle Snatch.
    Bar x 2 x 3
    25kg x 2 x 3

    Snatch high pull + power snatch.
    Bar 1+2 x 3
    30kg 1+2 x 3
    37kg 1+2 x 3

    Power clean + clean
    Bar 2+1 x 3
    30kg 2+1 x 2
    40kg 2+1 x 2
    47kg 2+1 x 1
    52kg 2+1 x 3

    Power jerk + split jerk
    Bar 2+1 x 3
    30kg 2+1 x 3
    40kg 2+1 x 2
    47kg 2+1 x 1
    52kg 2+1 x 3

    Row 4 minutes @ 75%


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 16th of July.

    Front squat.
    Bar x 5
    40kg x 3
    60kg x 2
    75kg x 5 x 2

    Snatch pull.
    30kg x 3
    40kg x 3
    50kg x 3
    56kg x 4 x 3

    Split jerk.
    Bar x 3
    40kg x 3
    50kg x 3
    60kg x 2 x 3
    65kg x 2 x 2
    70kg x 2 x 2


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 17th of July

    Lots of rolling, mobility, bar work and chatting.

    I've been obsessed with my body weight over the past week, I was 68.8kg at 4pm today, hope my scales is accurate.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 20th of July.

    Competed in the Leinster Open, first proper competition. Weighed in at 68.1kg. I got 6 out of 6 which I'm over the moon with, I was so nervous before the first two snatches that I was convinced I'd miss a few lifts, once I got them I relaxed a bit.

    Snatch, 56/58/62
    C+J, 78/81/83

    Was a great experience, very well run, everyone was really nice and helpful. I have the bug now and can't wait to compete again

    Two top lifts, still have allot of work to do on my technique.



  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Great job! Jerk looked really nice!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 21st of July.

    Back Squat.
    Bar x 5
    40kg x 4
    60kg x 3
    80kg x 3
    90kg x 10 x 3

    Power clean + push jerk.
    Bar x 2 x 3
    30kg x 2 x 3
    40kg x 3
    50kg x 2
    60kg x 1
    65kg x 1
    70kg x 1

    Power clean
    60kg x 5 x 1

    Had the option of taking a deload week or getting straight back into the program. Went into the gym feeling great, after the back squats I felt like crap, was meant to do split squats and push press too. I underestimated how much Saturday took out of me, maybe a deload week's not a bad idea:eek:, guess you were right gymfreak :)


  • Registered Users Posts: 2,793 ✭✭✭gymfreak


    I'm just so wise in my old age.....or I've made a tonne of mistakes:pac::pac::pac:

    I always find if I take it easy for a few days after then I'm ok the rest of the week. But If I train within a day or 2 of a comp..then I've ruined myself for the week!


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 22nd of July

    Power snatch
    Bar x 3 x 3
    30kg x 2 x 2
    37kg x 2
    42kg x 3 x 2

    Power clean + push jerk
    Bar x 3 x 2
    30kg x 2 x 2
    40kg x 2
    50kg x 2
    55kg x 3 x 2

    Pull ups
    8, 7, 6


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 24th of July.

    Clean Pulls.
    30kg x 3
    50kg x 3
    60kg x 3
    70kg x 3
    80kg x 3
    85kg x 4 x 3

    Muscle snatch + power snatch
    Bar 2+2 x 3
    30kg 2+2 x 5

    DB power snatch 15kg 5L + 5R
    5 box jumps @24"
    rest 60 sec x 5 sets.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 25th of July.

    Front Squat.
    Bar x 5
    40kg x 4
    50kg x 3
    60kg x 5 x 3

    Reverse barbell lunges
    Bar 8L+8R x 4sets

    Power snatch HS
    Bar x 3
    30kg x 3
    40kg x 2
    50kg x 2
    55kg x 1
    57.5kg x 1
    60kg x 1

    Strict press
    Bar x 5
    30kg x 3
    40kg x 5 x 3


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 26th of July

    Muscle x 3, Snatch balance x 3
    Bar x 4 sets.

    Snatch high pull + power snatch
    30kg 1+1 x 3 x 1
    40kg 1+1 x 4 x 1

    Snatch balance
    30kg x 5
    40kg x 3
    50kg x 2
    55kg x 5 x 1

    Snatch
    30kg 3 x 3
    40kg x 3 x 2
    50kg x 2

    House snatch competition, 6 doubles @ 80% then a snatch ladder adding 5% every minute.
    53kg x 6 x 2
    56kg x 1
    59kg x 1
    62kg, miss

    Snatch pulls
    72kg x 4 x 3

    Very happy with my snatching today, every rep was bang on the money, only missed the 62kg because I was running around searching for a 5kg plate and ended up having to rush the lift, good craic though


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 28th of July

    Back Squat
    Bar x 5
    40kg x 4
    60kg x 3
    80kg x 3
    95kg x 10 x 3

    Split squats
    10kg DB's 6+6 x 4

    Clean and jerk
    Bar x 3 x 2
    30kg x 3 x 2
    40kg x 2 x 2
    50kg x 2
    50kg x 2
    60kg x 1
    70kg x 1

    Push press
    bar x 5
    30kg x 3
    40kg x 2
    50kg x 5 x 5

    Had way too much beer over the weekend so today was a real struggle.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 29th of July

    Power snatch
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 2
    45kg x 3 x 2

    Power clean + push jerk
    Bar x 3 x 2
    40kg x 2 x 2
    50kg x 2
    58kg x 3 x 2

    Single arm bent over rows
    20kg 8+8 x 4 @ 30x1

    Rope + KB hammer curls
    20kg x 3 x 4 @ 41x0


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 31st of July

    Deadlift
    40kg x 5
    60kg x 4
    80kg x 3
    100kg x 2
    110kg x 3 x 5

    Bench
    Bar x 5
    40kg x 4
    50kg x 2
    60kg x 5 x 5

    Pull ups


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 1st of July

    Front squat
    Bar x 5
    40kg x 3
    60kg x 3
    70kg x 3
    75kg x 5 x 3

    Snatch
    Bar x 3 x 3
    30kg x 2 x 3
    40kg x 2 x 2
    50kg x 2
    55kg x 1
    58kg x 1
    61kg x 1
    64kg miss

    Strict press @ 31x2
    Bar x 5
    30kg x 3
    35kg x 3
    40kg x 5 x 3

    DB strict press @ 31x2
    15kg DB's x 5 x 6


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 2nd of July

    Muscle snatch + snatch balance
    Bar 3+3 x 4

    Snatch balance
    30kg x 3
    40kg x 2
    50kg x 2
    60kg x 5 x 1

    Snatch high pill + power snatch
    Bar 1+1 x 3
    30kg 1+1 x 2
    40kg 1+1 x 2
    45kg 1+1 x 4

    Snatch
    30kg x 2 x 3
    40kg x 2 x 2
    50kg x 2
    54kg x 6 x 2
    57kg x 1
    61kg miss
    61kg x 1
    64kg x 1
    66kg miss, miss
    66kg x 1, equal PR
    67kg miss, miss, miss

    Clean and jerk
    Bar x 5
    40kg x 3
    50kg x 2
    60kg x 2
    70kg x 1
    78kg x 1
    82kg x 1
    85kg miss
    65kg x 4 x 1

    Snatch felt really good today, I was sure I'd PR, next time.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 4th of July

    Back squat
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    90kg x 3
    100kg x 10 x 3, phew.

    Split squats.
    30kg 6+6 x 4sets,
    there should be some kind of law against making someone do these after a heavy 10 x 3.

    Hang clean + clean + jerk
    Bar 1+1+1 x 4
    30kg 1+1+1 x 3

    Clean and jerk
    40kg x 3 x 1
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    78kg x 1
    80kg miss

    Push press
    Bar x 5
    40kg x 3
    50kg x 2
    55kg x 5 x 5


    Final set, think my camera skills need a bit of work :P.



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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 5th of July

    Power snatch
    Bar x 3 x 3
    30kg x 3 x 2
    40kg x 2 x 2
    48kg x 3 x 2, meh

    Power clean + push jerk
    Bar x 2 x 3
    30kg x 2 x 3
    40kg x 2 x 2
    50kg x 2
    60kg x 3 x 2, meh

    DB BOSAR
    25kg 6+6 x 4, meh

    Rope + KB hammer curls
    20kg x 4 x 6, meh

    Just one of those days, head wasn't in it at all.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 6th of August, (nobody noticed I've been getting the date wrong all week)

    Deadlift
    40kg x 5
    60kg x 3
    80kg x 3
    100kg x 3
    120kg x 5 x 3

    Bench
    Bar x 5
    40kg x 3
    50kg x 3
    60kg x 3
    65kg x 4 x 3, starting to enjoy this benching malarkey, even though my form is atrocious.

    Pull Ups
    8, 7, 7.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 8th of August

    Front squat
    Bar x 5
    40kg x 3
    60kg x 3
    70kg x 3
    80kg x 5 x 3

    Reverse BB lunges
    30kg 3+3 x 1
    40kg 3+3 x 1
    45kg 5+5 x 4

    Snatch
    30kg x 3 x 2
    40kg x 2 x 2
    50kg x 2
    54kg x 1
    58kg miss.

    Strict press
    Bar x 5
    30kg x 3
    40kg x 3
    43kg x 5 x 3

    Everything felt doubly disgusting today, I donated blood yesterday which left me wrecked today, probably should have taken an extra rest day.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 9th of August.

    Mid hang muscle clean + front squat + push jerk
    Bar 3+3+3 x 4 sets

    Jerk dip squat + split jerk
    Bar 2+2 x 2
    30kg 2+2 x 1
    40kg 2+2 x 1
    50kg 2+2 x 4

    Segmented clean pull, 1 inch, knee, mid thigh, finish,
    Bar x 3
    40kg x 3
    50kg x 4 x 3

    Clean and jerk,
    30kg x 3
    40kg x 3
    50kg x 2
    60kg x 2
    68kg x 6 x 2
    72kg x 1
    76kg x 1
    80kg x 1
    84kg miss, my head was spinning after the clean so I just dropped the bar.

    I'm having big problems with my cleans, not staying back on my heels and rushing the second pull, knocking the bar forward. My snatch has got allot better and my jerks are pretty solid but my clean still sucks, head wrecking.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Sunday 10th of August.

    Decided to go to the gym today to do lots of rolling and mobility and to do some light clean work.

    Done these drills with a stick then a bar,
    Front squat x 5
    Push press x 5
    Thruster x 5

    Done with stick then bar
    Mid hang clean pull x 5
    Mid hang muscle clean x 5
    Front squat x 5
    Clean drop x 5
    Scarecrow clean x 3
    Tall clean x 3
    Mid hang clean x 3

    Done with 30kg
    Segmented clean DL, 1 inch + knee + mid hang + finish x 3 sets
    Halting clean DL @ mid hang + finish x 3 sets
    Halting clean DL @ mid hang + clean x 3 sets

    Tall cleans 30kg x 4 x 3

    Dip cleans 30kg x 4 x 3

    Mid hang cleans x 4 x 3


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 11th of August., week 1

    Started a new 10 week cycle today focusing on higher intensity.

    Full snatch warm-up with stick and then empty bar.

    Tall snatch + dip snatch
    Bar 3+3 x 3
    30kg 3+3 x 2

    Snatch
    30kg x 3 x 3
    40kg x 2 x 2
    45kg x 1 x 2
    50kg x 3 x 1

    Tall clean + dip clean
    Bar 3+3 x 3
    30kg 3+3 x 2

    Clean and Jerk
    40kg x 2 x 3
    50kg x 2 x 2
    60kg x 3 x 1

    Snatch pulls
    60kg x 3 x 3

    Snatch DL
    66kg x 3 x 3

    Front squat
    Bar x 5
    40kg x 3
    60kg x 3
    70kg x 3

    Front squat + box jumps @ 32"
    75kg 3+3 x 5


    Really enjoyed that session, looking forward to the next 10 weeks, might do the Cork Open in October.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 13th of August

    Muscle snatch max
    Bar x 3 x 3
    30kg x 2 x 3
    40kg x 2
    45kg x 1
    48kg x 1
    50kg x 1
    52kg miss

    Power snatch
    Bar x 3 x 3
    30kg x 2 x 2
    40kg x 1 x 2
    50kg x 4 x 1

    Power clean + push jerk
    30kg 1+1 x 3 x 2
    40kg 1+1 x 2 x 2
    50kg 1+1 x 2
    60kg 1+1 x 2
    65kg 1+1 x 4 x 1

    OHS
    Bar x 5
    30kg x 3
    40kg x 2
    48kg x 1
    53kg x 1
    43kg x 2 x 2


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 13th of August.

    Snatch warm up, stick and empty bar.

    Snatch
    30kg x 3 x 3
    40kg x 3 x 2
    46kg x 4 x 1

    Tall clean + dip clean
    Bar 3+3 x 3
    30kg 3+3 x 3

    Clean and jerk
    30kg x 2 x 3
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    65kg x 3 x 1

    Clean pulls
    77kg x 3 x 3

    Clean DL
    87kg x 3 x 3

    Back squat
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3

    Back squat + box jumps @32"
    95kg x 5 x 3+3


    Cleans felt hella better today, hopefully the positional work is starting to pay off.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 15th of April.

    Dip squat jerk + split jerk
    Bar x 3 x 3
    30kg x 2 x 2
    40kg x 2 x 2

    Split jerk
    50kg x 1 x 3
    60kg x 1 x 2
    70kg x 1 x 2
    78kg x 1
    84kg x 1
    88kg x 1
    90kg x 1
    92kg x 1, slight press out,
    94kg x 1, +7kg PR :D

    Power snatch
    Bar x 3
    30kg x 2
    40kg x 2
    45kg x 3 x 1

    Snatch + mid hang snatch
    Bar 3 x 1+1
    30kg 3 x 1+1
    40kg 3 x 1+1

    Clean + mid hang clean
    30kg 3 x 1+1
    40kg 2 x 1+1
    50kg 2 x 1+1
    52kg 3 x 1+1

    Push press
    Bar x 5
    40kg x 3
    60kg x 4 x 5

    I was feeling fairly confident starting the jerks but wasn't expecting a 7kg PR, I probably had a good chance at 96kg but I didn't want to push my luck plus I want to save myself for max snatch and clean and jerk attempt tomorrow.
    I usually go a while without PR's and then get a bunch together, hopefully this is the start of a roll :).



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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Quick question: why do you
    push the bar overhead from BTN when you front squat when you can jerk heavier?


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